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Para Hockey ii — 2026 World Cup Training Packet

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TRAINING
PACKET

Hockey ii — World Cup Preparation

🏆 FIH Para Hockey World Cup

Belgium & Netherlands — August 2026

May 17 — August 16, 2026

This packet belongs to:

HOW TO USE THIS PACKET

This packet is your guide from now until the World Cup. It tells you exactly what to do, when to do it, and how to do it. Follow it step by step and you will be ready to compete at your best in Belgium!

1
Look at the Calendar

The calendar shows you what to do each day of the week. Find today's date. See what workout is listed. Then find that workout in this packet.

2
Always Start With the Warm-Up

Before EVERY workout, do the Dynamic Warm-Up. It is always the same. It is in this packet. Never skip it.

3
Follow the Steps in Order

Do every exercise in the order it is listed — A, then B, then C. The letters tell you the order. Numbers tell you the group.

🏋️

What is a SET?

One group of reps. Example: "3 sets of 10" means do 10 reps, rest, do 10 reps again, rest, do 10 reps one more time.

🔁

What is a REP?

One time doing the exercise. Example: one squat = 1 rep. Ten squats = 10 reps.

⏱️

What is a TEMPO?

How FAST or SLOW to move. "5/0/5" means 5 seconds going down, no pause, 5 seconds coming back up. "X" means FAST — move as quick as you can!

🔗

What is a SUPERSET?

Two exercises done together. Example: A1 and A2 are done back to back with no rest in between. Then rest after both are done.

📅 Your Weekly Schedule Goal

🏋️ LIFT 3 days each week  |  ⚡ SPEED 2 days each week  |  🧘 MOBILITY + CONDITIONING 2 days each week
🏑 PICK UP YOUR STICK 4–5 days each week — skill work AND playing
😴 REST 1–2 days each week — rest is part of training!

📅
YOUR SCHEDULE — 14 WEEKS
🗓️

How to Read the Calendar

Find the week that matches today's date. Look at the day of the week. That box tells you what workout to do. Then find that workout in this packet. Blank = your rest day or open day to play field hockey!

📈 PHASE 1 — BUILDING YOUR BASE (Weeks 1–3)
1
May 17–23
Phase 1 · Volume
VOL Phase 1
Sun
Rest / Hockey
Mon
DAY 1 LIFT
Tue
MOB + CONDO 1
Wed
SPEED 1
DAY 2 LIFT
Thu
MOB + CONDO 2
Fri
SPEED 2
DAY 3 LIFT
Sat
Rest / Hockey
2
May 24–30
Phase 1 · Same as Week 1
VOL Phase 1
Sun
Rest / Hockey
Mon
DAY 1 LIFT
Tue
MOB + CONDO 1
Wed
SPEED 1
DAY 2 LIFT
Thu
MOB + CONDO 2
Fri
SPEED 2
DAY 3 LIFT
Sat
Rest / Hockey
3
May 31 – June 6
Training Camp at end of week!
VOL Phase 1
Sun
Rest / Hockey
Mon
DAY 1 LIFT
Tue
MOB + CONDO 1
Wed
SPEED 1
DAY 2 LIFT
Thu
MOB + CONDO 2
Fri
TRAVEL TO CAMP
Sat
TRAINING CAMP
⚡ PHASE 2 — ABSORBING FORCE (Weeks 4–6)
4
June 7–13
Camp ends · New lifts start
ECC Phase 2
Sun
TRAINING CAMP
Mon
OFF
Tue
DAY 1 LIFT
Wed
SPEED 1
DAY 2 LIFT
Thu
MOB + CONDO 2
Fri
SPEED 2
DAY 3 LIFT
Sat
Rest / Hockey
5
June 14–20
ECC Phase 2
Sun
Rest / Hockey
Mon
DAY 1 LIFT
Tue
MOB + CONDO 1
Wed
SPEED 3
DAY 2 LIFT
Thu
MOB + CONDO 2
Fri
SPEED 4
DAY 3 LIFT
Sat
Rest / Hockey
6
June 21–27
ECC Phase 2
Sun
Rest / Hockey
Mon
DAY 1 LIFT
Tue
MOB + CONDO 3
Wed
SPEED 3
DAY 2 LIFT
Thu
MOB + CONDO 4
Fri
SPEED 4
DAY 3 LIFT
Sat
Rest / Hockey
🔥 PHASE 3 — BUILD THE BRAKES (Weeks 7–10)
7
June 28 – July 4
ISO Phase 3
Sun
Rest
Mon
DAY 1 LIFT
Tue
MOB + CONDO 3
Wed
SPEED 3
DAY 2 LIFT
Thu
MOB + CONDO 4
Fri
SPEED 4
DAY 3 LIFT
Sat
Rest
8
July 5–11
Training Camp at end of week!
ISO Phase 3
Sun
Rest
Mon
DAY 1 LIFT
Tue
MOB + CONDO 3
Wed
SPEED 3
DAY 2 LIFT
Thu
MOB + CONDO 4
Fri
TRAVEL TO CAMP
Sat
TRAINING CAMP
9
July 12–18
ISO Phase 3
Sun
TRAINING CAMP
Mon
OFF
Tue
DAY 1 LIFT
Wed
SPEED 5
DAY 2 LIFT
Thu
MOB + CONDO 3
Fri
DAY 3 LIFT
Sat
Rest
10
July 19–25
Deload — easier week!
DELOAD 😮‍💨
Sun
Rest
Mon
Rest
Tue
MOB + CONDO 4
Wed
SPEED 5
MOB
Thu
Rest
Fri
MOB
SPEED 6
Sat
Rest
🏆 PHASE 4 — GAME READY (Weeks 11–14)
11
July 26 – Aug 1
CONC Phase 4
Sun
Rest
Mon
DAY 1 LIFT
Tue
MOB + CONDO 5
Wed
SPEED 5
DAY 2 LIFT
Thu
MOB + CONDO 6
Fri
SPEED 6
DAY 3 LIFT
Sat
Rest
12
Aug 2–8
Training Camp at end of week!
CONC Phase 4
Sun
Rest
Mon
DAY 1 LIFT
Tue
MOB + CONDO 5
Wed
SPEED 5
DAY 2 LIFT
Thu
MOB + CONDO 6
Fri
TRAVEL TO CAMP
Sat
TRAINING CAMP
13
Aug 9–15
CONC Phase 4
Sun
TRAINING CAMP
Mon
OFF
Tue
DAY 1 LIFT
Wed
MOB + CONDO 5
Thu
SPEED 5
DAY 2 LIFT
Fri
MOB + CONDO 6
Sat
SPEED 6
DAY 3 LIFT
14
Aug 16 — DEPART FOR BELGIUM! 🇧🇪
IT'S TIME! 🏆
🏑 You are ready. Go compete. Represent USA Field Hockey with everything you have! 🇺🇸

🔥 DYNAMIC WARM-UP

Do this BEFORE every single workout — lifting, speed, and conditioning.

⚠️

Never Skip This!

The warm-up gets your body ready to train. It helps you move better and stay safe. It takes about 15 minutes. Every workout starts here.

Step 1 — Roll Out (Before You Move)

Use a foam roller on these areas. Roll slowly back and forth for about 30 seconds on each area. If it hurts a little, slow down — that spot needs more work.

🧻 Foam Roller — Roll These:
1Mid Back
2Lats (sides of your back)
3Hamstrings (back of legs)
4Groin (inside of legs)
5Quads (front of legs)
6Calves
⚽ Softball / Lacrosse Ball — Roll These:
1Glutes (your butt)
2Hip Flexors (front of hip)
3Pecs (chest muscles)
Step 2 — In-Place Warm-Up (Stand Still)

Do each exercise in place. These numbers are reps. "x 10" = do it 10 times. "x 5 each" = 5 times on each side.

  • Bear Hugs
    10 reps
    Hug yourself tight and open wide
  • Arm Swings
    10 reps
    Swing both arms forward and back
  • Knee Pulls
    5 each side
    Pull one knee to your chest
  • Quad Reach
    5 each side
    Pull your foot to your butt behind you
  • Sweep Through
    5 each side
    Step forward and sweep your leg through
  • Straight Leg Kicks
    5 each side
    Kick your straight leg up
  • Open the Gate
    5 each side
    Lift knee and rotate out
  • Close the Gate
    5 each side
    Lift knee and rotate in
  • Forward and Back Hops
    10 reps
    Small hops forward then back
  • Side to Side Hops
    10 reps
    Small hops left then right
  • Run in Place
    10 reps
    Fast knees up!
  • Skip in Place
    10 reps
    Skip without going anywhere
  • Inchworms
    3 reps
    Walk hands out to pushup, walk back up
  • Spiderman Lunges
    3 each side
    Lunge forward, put hand inside foot
Step 3 — Moving Warm-Up (Walk or Run ~15 yards)

"Down" = go 15 yards forward. "Back" = come back 15 yards. "d+b" = go there AND come back.

  • Big Skip Arm Swing
    Go down (15 yards)
    Big skips with big arm swings
  • Big Skip Backwards
    Come back
    Skip backward, stay tall
  • Knee Pull Walk
    Go down
    Pull one knee, step, pull the other
  • Quad Reach Walk
    Come back
    Pull foot to butt with each step
  • Sweep Step Kick
    Go down
    Step and kick through each time
  • Lateral Lunge Stretch
    Come back
    Step side, sink into stretch
  • Forward Lunge and Twist
    Go down
    Lunge, then twist toward front leg
  • Reverse Lunge and Reach
    Come back
    Step back, reach arms up
  • Shuffle
    Both ways
    Slide sideways, stay low
  • Low Knee Carioca
    Both ways
    Side step, cross one foot in front and behind
  • High Knee Carioca
    Both ways
    Same as above, drive knees higher
  • Pogo Hops
    Go down
    Quick bouncy hops on both feet
  • Inchworms × 3
    In place
  • Spidermans × 3 each
    In place
✅

Warm-Up Done!

Now go to your workout for today. Check the calendar for what comes next.

🧘 MOBILITY + CONDITIONING

Workouts 1 & 2 — Weeks 1–5

🎯 GOAL: DEVELOP YOUR AEROBIC BASE — BUILD YOUR ENGINE
🔥

Start With the Warm-Up

Always do the Dynamic Warm-Up first before starting this workout.

Mobility 1 MOBILITY + CONDO 1

Do each exercise. "2 × 8 each" = 2 sets of 8 reps on each side.

A1
½ Kneeling Hip Flexor Stretch
One knee on floor. Push hip forward gently. Hold at the end. Feel the stretch in front of your hip.
2×8each side
A2
Spiderman w/ Elbow Drop
Step one foot next to your hand. Drop the inside elbow to the floor. Feel the stretch in your hip.
2×5each side
A3
90/90 Hip Sits
Sit on the floor. Both legs bent at 90 degrees. Rotate your body slowly side to side.
2×8each side
A4
Cat Cows
On hands and knees. Round your back up like a cat. Then dip your back down like a cow. Go slow.
2×8reps
A5
Open Book w/ Rib Grab
Lie on your side. Grab your ribs with the top hand. Open your chest up to the ceiling. Hold 1 second.
2×8each side
⚡

Now Do Your Dynamic Warm-Up

Before the next section, do all your warm-up movement drills.

PREP (Before Running)
B1
Skips for Distance
Big skips! Drive your knee up. Cover as much ground as you can.
25 yddown
C1
Build-Up Runs
Run 3 times. First run: 70% speed. Second run: 80% speed. Third run: 90% speed. Rest between each.
3×25ydruns
🏃 CONDITIONING 1 — 2-Mile Run
🎵

The 2-Mile Run

Find a track, field, or running route. Run 2 miles as fast as you can. Put on your best music and go! Write down your time and heart rate below.

Week 1
Time / HR
Week 2
Time / HR
Week 3
Time / HR
Week 5
Time / HR
Mobility 2 MOBILITY + CONDO 2

Same format as Mobility 1. Do each exercise in order.

A1
½ Kneeling Groin Stretch
One knee down. Lean toward your front leg. Feel the stretch on the inside of your front leg.
2×8each side
A2
Pigeon Stretch
One leg bent in front. Other leg straight behind. Sit tall. Hold for 30 seconds each side.
2×:30each side
A3
Single Leg Leg Lowers
Lie on back. Hold one leg up. Slowly lower the other leg toward the floor. Keep your back flat.
2×8each side
A4
Downward Dog Toe Touch
In downward dog position. Reach one hand to touch opposite foot. Switch sides.
2×5each side
A5
Quadruped T-Spine Rotation
On hands and knees. Put one hand behind your head. Rotate that elbow up to the ceiling. Then down.
2×8each side
⚡

Now Do Your Dynamic Warm-Up

Before running, do all your warm-up movement drills.

PREP (Before Running)
B1
Bounds for Distance
Like big running leaps. Drive off one foot, land on the other. Cover big distance!
25 yddown
B2
BW Single Leg RDL w/ Reach
Stand on one leg. Hinge forward, reaching arms out. Come back up. Switch legs.
8each leg
🏃 CONDITIONING 2 — How Far Can I Get?
⏱️

Run for 30 Minutes

Find a track or running route. Run at a medium pace for 30 minutes. How far did you get? Write it down. Try to beat it next week!

Week 1
Distance / HR
Week 2
Distance / HR
Week 3
Distance / HR
Week 4
Distance / HR
Week 5
Distance / HR

🧘 MOBILITY + CONDITIONING

Workouts 3 & 4 — Weeks 6–10

🎯 GOAL: DEVELOP THE GLYCOLYTIC SYSTEM — TRAIN HARDER BURSTS
Mobility 3 MOB + CONDO 3
A1
½ Kneeling Hip Flexor Stretch
Same as Mobility 1.
2×8each
A2
Spiderman w/ Rotation
Spiderman lunge, then rotate your chest up to the ceiling.
2×5each
A3
90 to Pigeon
From 90/90 hip position, shift into pigeon stretch and back.
2×5each
A4
Cat Cows (Super Slow)
Same as before but go even slower. 3 seconds each way.
2×8reps
A5
Open Book w/ Arm Sweep
Lie on side, sweep your arm across your body and open to ceiling.
2×5each
⚡

Now Do Your Dynamic Warm-Up

PREP
B1
Sprint to Stop
Sprint hard for 10 yards. Slam the brakes. Stop perfectly.
2 reps10 yards
C1
Build-Up Runs
70% / 80% / 90% effort. 25 yards each.
3×25ydruns
🏃 CONDITIONING 3 — 300 Yard Shuttle
🏁

The 300 Yard Shuttle

Set up a cone at the 25-yard line. Sprint to it and back — 6 times. That's 300 yards total! Write your time below.

WeekNumber of SetsRest Between
72 sets3 min rest
82 sets3 min rest
93 sets3 min rest
103 sets3 min rest
Week 7
Times / HR
Week 8
Times / HR
Week 9
Times / HR
Week 10
Times / HR
Mobility 4 MOB + CONDO 4
A1
½ Kneeling Groin Stretch
Same as Mobility 2.
2×8each
A2
Pigeon Stretch w/ Rotation
Get in pigeon pose. Then rotate your chest open. Add a twist.
2×8each
A3
½ Kneeling Hamstring Stretch
One knee down. Straighten your front leg. Lean forward. Feel the stretch in back of front leg.
2×8each
A4
Pushup to Downward Dog
Do a pushup. Then push your hips up to the sky into downward dog. Repeat.
2×5each
A5
Child's Pose T-Spine Rotation
In child's pose. Put one hand behind head. Rotate that elbow up to the ceiling.
2×8each
⚡

Now Do Your Dynamic Warm-Up

PREP
B1
Pogo Hops for Reps
Quick bouncy hops. Stay on the balls of your feet. Cover 10 yards.
2 reps10 yards
B2
BW Single Leg RDL w/ Reach
Hinge on one leg. Reach forward. Return. 8 each side.
8each leg
🏃 CONDITIONING 4 — 400m Sprint Intervals
💨

400-Meter Sprints

Sprint as fast as you can around a field or track (400 meters = 1 full lap). Rest. Repeat. Write every lap time below!

WeekNumber of SprintsRest Between
74 sprints4 min rest
84 sprints3:45 min rest
94 sprints3:45 min rest
104 sprints3:30 min rest
Week 7
All Lap Times
Week 8
All Lap Times
Week 9
All Lap Times
Week 10
All Lap Times

🧘 MOBILITY + CONDITIONING

Workouts 5 & 6 — Weeks 11–14

🎯 GOAL: DEVELOP REPEAT SPRINT ABILITY — GAME SPEED!
Mobility 5 MOB + CONDO 5
A1
½ Kneeling Hip Flexor Stretch
2×8each
A2
Spiderman w/ Rotation
2×5each
A3
90 to Pigeon
2×5each
A4
Cat Cows (Super Slow)
2×8reps
A5
Legs Stacked Open Books
Like open book but stack both legs on top of each other.
2×5each
⚡

Now Do Your Dynamic Warm-Up

PREP
B1
Pogo Hops for HEIGHT
Jump as HIGH as you can on each hop. Cover 10 yards.
2 reps10 yards
C1
Build-Up Runs
70% / 80% / 90% — 25 yards each run.
3×25ydruns
🏃 CONDITIONING 5 — 100 Yard Shuttle
💨

50-Yard Shuttles

Sprint 50 yards. Turn and sprint back. That's 1 rep (100 yards total). Rest. Go again. Record your best time!

WeekRepsRest Between
126 reps60 sec rest
136 reps50 sec rest
146 reps40 sec rest
Week 11
Times
Week 12
Times
Week 13
Times
Mobility 6 MOB + CONDO 6
A1
½ Kneeling Groin Stretch
2×8each
A2
Pigeon Stretch w/ Rotation
2×8each
A3
½ Kneeling Hamstring Stretch
2×8each
A4
Pushup to Downward Dog
2×5each
A5
Child's Pose T-Spine Rotation
2×8each
⚡

Now Do Your Dynamic Warm-Up

PREP
B1
Pogo Hops for Reps
Quick bouncy hops forward. 10 yards.
2 reps10 yards
B2
BW Single Leg RDL w/ Reach
8each leg
🏃 CONDITIONING 6 — 25 Yard Sprints
⚡

25-Yard Sprints

Sprint 25 yards as FAST as you can. Rest. Go again. Short rest, many reps. This builds game speed!

WeekRepsRest Between
1210 reps30 sec rest
1312 reps30 sec rest
1412 reps20 sec rest
Week 11
Times
Week 12
Times
Week 13
Times

⚡ SPEED & AGILITY

Workouts 1–6 — Use the calendar to know which one to do

🔥

Always Warm Up First

Before every speed workout, do the full Dynamic Warm-Up. Speed work is hard on your body — a proper warm-up keeps you safe and fast.

Speed 1 WEEKS 1–4
Focus
Hammer Home the Basics
Speed Technique Drills
1
March Against the Wall/Fence
Focus: Push your back leg all the way straight. Strike the ground with the ball of your foot.
2 reps30 sec each
2
Marching
Focus: Big knee drive. Pull your toes up toward your shin.
3 reps10 yards · 30s rest
3
A-Skips
Focus: Pop off the ground with the ball of your foot. Rhythmic knee drive.
3 reps10 yards · 30s rest
4
Lean Fall Run
Focus: Lean WAY forward. Catch yourself on the ball of your foot. Then sprint!
See below↓
WeekRepsDistanceRest
14 reps10 yards30 sec
24 reps15 yards30 sec
35 reps10 yards30 sec
45 reps15 yards30 sec
Speed 2 WEEKS 1–4
Focus
Change of Direction (COD)
Agility Technique Drills
1
Sprint to Stop
Focus: Run hard to the line. Stop with your eyes up, chest up. Athletic position!
4 reps5 yd · 30s
2
Crossover Step to Sprint
Focus: Stand sideways. Take one HUGE crossover step. Then sprint through.
2 each5 yd · 30s
3
5/0/5 Agility
Focus: Hips low. Use a crossover step to change direction fast.
2 each5 yd · 30s
4
Pro Agility (5/10/5)
Focus: Sprint 5 yards, turn, sprint 10 yards, turn, sprint 5 yards. Stay LOW on every turn. TIME your reps and write below!
3 each30s rest
WeekBest Time (Right)Best Time (Left)
1
2
3
4
Speed 3 WEEKS 5–8
Focus
Move Fast Through All Directions
Speed Technique
1
March
Drive the knee, strike with ball of foot, toes up.
2 reps10 yd · 30s
2
Bound for Distance
Big leaps! Strike with ball of foot, extend your back leg.
3 reps15 yd · 30s
3
March, Bound, Sprint
5 yards march → 5 yards bound → 10 yards sprint. Think about the transitions!
3 reps5+5+10 yd
4
Rollover Start — 25 Yard Dash
One foot forward. Roll over the front foot. Big knee drive. FLY!
See below↓
WeekRepsBest TimeRest
52 each
Walk back + 30s
62 each
Walk back + 30s
72 each
Walk back + 30s
82 each
Walk back + 30s
Speed 4 WEEKS 5–8
Focus
Multi-Directional Change of Direction
Agility Technique
1
Sprint to Stop
Sprint with more speed than phase 1. Stop in a perfect athletic position.
2 reps10 yd · 30s
2
Sprint to 45-Degree Back
Sprint 5 yards. Plant. Take a crossover step back at 45 degrees to a cone behind you.
2 each5+5 yd · 30s
3
X Drill
Stay low. Plant at each cone. Crossover step and sprint back to the middle. Max effort!
2 each20 sec · 30s
4
N Drill
Work on your crossover step — how can you change direction more efficiently?
See below↓
WeekRepsBest TimeRest
51 each
Walk back + 40s
61 each
Walk back + 40s
72 each
Walk back + 40s
82 each
Walk back + 40s
Speed 5 WEEKS 10–13
Focus
GAME SPEED!
Speed Technique
1
A-Skips
Pop in the step. Get your legs moving — you're about to fly!
2 reps15 yd · 30s
2
Bounding for Height
Push the ground AWAY. Power! Power! Power!
2 reps15 yd · 30s
3
Build-Up Runs (70/80/90%)
Each run a little faster. Stay down — push force into the ground.
3 reps25 yd · 45s
4
Flying 10s
Build up for 10 yards. Then run as HARD as you can for 10 yards of top speed. Get someone to time you!
See below↓
WeekRepsBest TimeRest
102
Walk back + 1 min
112–3
Walk back + 1 min
123
Walk back + 1 min
133
Walk back + 1 min
Speed 6 WEEKS 10–13
Focus
Game Speed Cuts and Direction Changes
Agility Technique
1
Sprint to 45-Degree Cut (Y Cut)
Can you plant and change direction at full speed?
2 each10+5 yd
2
Zig Zag Running
At high speed, stay tight to the cones. Plant and cut back and forth!
3 reps25 yd · 45s
3
L Drill
Keep your hips LOW on every change of direction. Quick feet on the line.
2 each25 yd · 45s
4
Pro Agility — Can You Beat Phase 1?
After all these weeks of work — are you FASTER than when you started? Time it and find out!
2 each30s rest
WeekBest Time (Right)Beat Phase 1?
10
⬜ Yes / ⬜ No
11
⬜ Yes / ⬜ No
12
⬜ Yes / ⬜ No
13
⬜ Yes / ⬜ No

🏋️ LIFT — PHASE 1

Weeks 1–4 · 3 days per week

🎯 GOAL: DEVELOP SIZE AND FOUNDATIONAL STRENGTH
📖

How to Read the Lift Sheets

Letters (A, B, C, D) = the order of exercises.
Numbers (A1, A2, A3) = exercises in the same group. Do A1 and A2 together with no rest — that's a superset!
Tempo = how slow or fast to move. See the box below.
"Each Week" = do more weight or reps as the weeks go on.

⏱️ Tempo Guide:
X= FAST!
/
1= 1 Second
/
5= 5 Seconds
Example: X/1/1 = Move fast / hold 1 second at top / lower slowly for 1 second
PREP — Before Each Lift Day
1
Miniband Lateral Tube Walk
Resistance band around ankles. Step sideways. Down AND back.
2 setsdown + back
2
BW Reverse Lunge w/ Reach
Step back into a lunge. Reach both arms overhead.
2×5each leg
3
Pogo Hops for Height
Jump as high as you can on each hop. Quick and bouncy!
2×10reps
DAY 1
Monday
🔗 A-Block: Do A1 + A2 + A3 together (no rest between). Then rest. Repeat 2–3 times.
A1
Squat — Choose One:
a. Safety Bar Squat — use the special bar on your shoulders
b. Front Squat — bar across front of shoulders (use 85% of the weight shown)
c. DB Goblet Squat — hold one dumbbell at your chest (use 25% of the weight shown)
Wk1: 10reps
Wk2–3: 8reps
⬆️ Do A1 and A2 together
A2
Bodyweight Glute Bridge
Lie on back, feet flat. Push hips to the ceiling. Hold 1 second at the top. Lower slowly for 1 second. Tempo: X/1/1
Wk1: 10Wk2: 10 · Wk3: 12
⬆️ Do A1, A2 and A3 together
A3
High Plank Hold
Hold the top of a pushup. Body straight like a board. No sagging!
:40sec hold
🔗 B-Block: Do B1 and B2 together. Then rest.
B1
Inverted Row
Hang under a bar or TRX. Pull your chest up to it. Explode up / hold 1 sec / lower 1 sec. Tempo: X/1/1
12–10reps
⬆️ Pair with B2
B2
1 DB Single Leg RDL
Hold one dumbbell. Stand on one leg. Hinge forward, reaching the DB down. Come back up. Tempo: 2/0/X
10each leg
🔗 C-Block: Do C1, C2, and C3 together.
C1
Incline Bench I-Y-Ts
Lie face-down on an inclined bench. Raise arms into I shape, then Y shape, then T shape. Light weight!
4–5each position
C2
1 DB Incline Bench Press
On an inclined bench. Press one dumbbell up. Lower it slowly. Tempo: 1/0/X
8each side
C3
Farmer's Walk
Hold heavy weights. Walk 20 yards. Stand tall. Big steps!
20 ydcarry
⏱️ GRAB A TIMER for D-Block — you need to count seconds!
D1
TEMPO Split Squat
⏱️ 5 seconds down / 5 seconds back up. Count out loud! One knee nearly touches the floor.
4–5each leg
D2
Runner's Bridge Hold
Glute bridge, lift one foot up like you're running. Hold for :40 seconds!
:40sec hold
D3
Bar Hang
Hang from a bar. Hold as long as you can! Write your time down each week.
MAXsec hold
DAY 2
Wednesday (same day as Speed)
💨

Do Speed First on This Day!

On days with both Speed and a Lift, do the Speed workout first. Then do the Lift.

🔗 A-Block: Do A1 + A2 + A3 together.
A1
Upper Body Push — Choose One:
a. Barbell Bench Press — lie on bench, press bar up
b. DB Bench Press — same but with dumbbells (use 35% of the weight shown in EACH hand)
c. Weighted Pushup — pushup with a weight plate on your back
Wk1: 12Wk2: 10 · Wk3+4: 8
A2
Alternating Bird Dogs
On hands and knees. Reach opposite arm and leg out. Hold 2 seconds. Lower slowly for 1 second. Alternate. Tempo: X/2/1
8each side
A3
Side Plank Hold
On your side. Hold your body in a straight line. Don't let your hips drop!
:30each side
🔗 B-Block: Do B1 and B2 together.
B1
1 DB Reverse Lunge to High Knee
Hold a dumbbell. Step back into a lunge. Drive that back knee up to your chest as you stand up.
10each leg
B2
Stability Ball Plank Saws
Arms on a stability ball. Hold a plank. Rock the ball forward and back slowly.
10–12reps
🔗 C-Block: Do C1, C2 together.
C1
Chin-Up or Pull-Up
Hang from bar. Pull yourself up until chin is above bar. Lower slowly for 2 seconds. Tempo: X/0/2
5–6reps
C2
Stability Ball Hamstring Curls
Lie on back. Heels on ball. Bridge your hips up. Roll ball toward you by bending your knees. Roll out.
10–12reps
C2b
Pallof Press
Stand sideways to a cable/band. Press it straight out. Hold. Pull back. Don't let your body rotate!
8each side
⏱️ GRAB A TIMER for D-Block!
D1
TEMPO Pushup
⏱️ 3 seconds down / 3 seconds up. Full range — all the way to the floor!
4–5reps
D2
Crunch Hold
Crunch up. PRESS your lower back INTO the floor. Hold! Don't let your back arch.
:20–:25sec hold
D3
Side-Lying Miniband Clamshells
Band around knees. Lie on side. Open top knee like a clamshell. Keep feet together! Hold :20 seconds.
:20each side
DAY 3
Friday (same day as Speed)
💨

Do Speed First on This Day!

🔗 A-Block: Do A1 + A2 + A3 together.
A1
Power — Choose One (MOVE FAST!):
a. Hang Clean — pull the bar up fast, catch it at your shoulders
b. High Pull — similar but only pull to chest height
c. Weighted Box Jump — jump onto a box holding light weights
3reps · FAST!
A2
Child's Pose T-Spine Rotation
In child's pose. One hand behind head. Rotate open to ceiling. Slow!
5each side
A3
Alternating Dead Bugs
Lie on back. Arms and legs in air. Slowly lower opposite arm and leg. Keep your lower back pressed flat. Hold :30 seconds.
:30sec
🔗 B-Block: Do B1 and B2 together.
B1
Barbell RDL
Hold bar in front. Hinge at hips. Push them back. Feel the stretch in your hamstrings. Stand back up. Tempo: 1/0/X
8reps
B2
Pushup
All the way to the floor on the way down. All the way up!
8reps
🔗 C-Block: Do C1, C2, and C3 together.
C1
1 DB Bent Over Row
Hand on bench for support. Pull one dumbbell up to your hip. Don't rotate your body.
12–10each arm
C2
DB Lateral Lunge
Step out to the side. Sink into the stretch. Push back up. Hold a dumbbell each hand.
8each side
C3
Cable / Band Face Pulls
Pull band/cable to your face. Elbows flare out to sides at the end.
12–10reps
⏱️ GRAB A TIMER for D-Block!
D1
TEMPO Single-Leg Glute Bridge
⏱️ 3 seconds up / 3 seconds down. One foot off the floor. Drive hips high.
4–5each leg
D2
Bear Crawl Hold
On hands and knees. Lift your knees 1 inch off the floor. Hold your body still. Stay tight!
:40–:45sec hold
D3
Leg Lowers
Lie on back. Both legs up. Slowly lower both legs toward the floor. Keep lower back FLAT. Return them up.
:20–:25sec

🏋️ LIFT — PHASE 2

Weeks 5–7 · 3 days per week · New exercises added!

🎯 GOAL: LEARN TO ABSORB FORCE EFFICIENTLY
📈

Phase 2 Changes

You are getting stronger! Phase 2 adds heavier weights and new movements like Depth Drops and Landmine Presses. The structure is the same — A, B, C, D blocks. Supersets are the same concept. Keep the same warm-up!

New key exercise: Depth Drop — Step off a box (12–18 inches high). Land softly and absorb the impact. Do NOT jump. Focus on your landing position.

Day 1 Focus
Squat, Depth Drop, Single Leg RDL, Inverted Row
Day 2 Focus
Bench Press, Pushup to Downdog, Chin-Up, Ham Curls
Day 3 Focus
Power, Pushup, Barbell RDL, DB Lateral Step Up
⚡

New Exercise: Landmine ½ Kneeling Press (Day 1 / D-Block)

One knee on floor. Use the landmine bar. Press it up and forward. 8 reps each arm. Control coming down.

🏋️

New Exercise: Hips Circuit (End of Day 1 & Day 2)

At the end of Day 1 and Day 2, do these hip exercises as a circuit:
E1) Single Leg Glute Bridge: 10–12 each · E2) Side Lying Miniband Clamshells: 10–12 each · E3) 90/90 Hip Sits: 5–12 each

💪

Arms & Extras (End of Day 2)

At least 1 set each:
E1) 3-Way Shoulder (Lat Raise / Front Raise / Reverse Fly): 10 each direction
E2) Bench Dips: 20 reps
E3) DB Bicep Curls: 10 each arm

🏋️ LIFT — PHASE 3

Weeks 8–10 · 3 days per week · Getting Heavy!

🎯 GOAL: BUILD THE BRAKES — CONTROL YOUR STRENGTH
💥

Phase 3 — What's New

Phase 3 adds Hurdle to Box Jump at the start of Day 1. Jump over a hurdle, land on a box. Be explosive! Also adds Adductor Side Planks, Cossack Squats, and Incline DB Row. Weights should be getting heavier each week. You are stronger now!

Day 1 Focus
Hurdle to Box Jump, Heavy Squat, Single Leg RDL, Landmine Tall Kneeling Press
Day 2 Focus
Heavy Bench Press, Chin-Ups, Hamstring Curls, Split Stance Cable Row
Day 3 Focus
Power, Barbell RDL, Cossack Squat, Incline Bench DB Row
WeekSquat Sets StructureKey Focus
83×5 (light) → 3×4 (heavy) → 3×4 (work)Control the descent — take your time
9Same + heavierDrive out of the bottom fast
10Lower volume, max weightYou're strongest now — show it!
🦵

New: Cossack Squat (Day 3 / C-Block)

Feet wide apart. Squat down toward one foot while the other leg stays straight. Push back up. Alternate sides. Opens your hips! 5 each side.

🏋️ LIFT — PHASE 4

Weeks 12–14 · 3 days per week · MAXIMUM STRENGTH!

🎯 GOAL: MOVE HEAVY WEIGHTS — GAME READY!
🏆

Phase 4 — Your Strongest Phase

This is the final phase. You are the strongest you have ever been! Weights are heavy. Rep counts go down. Quality over quantity. Every set should feel like a competition. On August 16 you leave for Belgium — this is why we trained!

Day 1 New Moves
Box Jumps paired with heavy Squats. 2 DB Single Leg RDL. Inverted Row (feet elevated on bench).
Day 2 New Moves
Heavy Safety Bar Reverse Lunge. Single Leg Hamstring Curls. Pallof Press.
Day 3 New Moves
Hurdle Jumps. MB Rotational Slams. Cossack Squats. Heavy Barbell RDL.
📝

Form Reminder for Day 3 — Barbell RDL

When lifting heavy, your form is most important. Take a VIDEO of your first set of RDLs each week. Make sure your lower back stays FLAT. If your back rounds, reduce the weight.

📋

Phase 4 ISO Circuit (End of Each Day)

End every lift with these holds — push yourself!
Day 1 D-Block: Skater Squat ISO Hold (:20 each) · Glute Bridge Hold (:45) · Side Plank Hold (:20 each)
Day 2 D-Block: Low Pushup Hold (:20–:30) · DB Bicep Curl Hold at 90° (:20) · Adductor Side Plank Hold (:20 each)
Day 3 D-Block: Split Squat Hold (:30 each) · Bear Crawl Hold (:30 each) · Runner's Bridge Hold (:45)

💪

Chin-Up Goal — We Will Test These at Preseason!

Week 12: 22 total · Week 13: 24 total · Week 14: 25 total
Break them up into however many sets you need — quality reps only!

USA Field Hockey — Para Hockey National Team

HOCKEY ii

FIH Para Hockey World Cup · Belgium 2026

You have what it takes.
Now go prove it. 🇺🇸

All Starz
Hockey ii
USA Field Hockey